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Thread: “A path is made by walking on it.” Jan's log

  1. #1091
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    21.01.2018

    Deads:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    120 x 1
    140 x 1
    155 kg x 5 x 3
    This was much easier than expected. Felt good.

    Medium squat:
    20 kg x 5 x 2
    50 x 5
    75 x 3
    100 x 1
    114 kg x 8 x 3
    This was all right, too.

    Medium press:
    20 kg x 5 x 2
    30 x 5
    40 x 3
    47.5 x 1
    52 kg x 8 x 3
    Nothing much to say about his.

    Medium close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 3
    69 kg x 8 x 3
    Just to get some more volume done.

  2. #1092
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    23.01.2018

    Squat:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    125 x 1
    145 kg x 2 x 3
    This was all right, probably @8 or something like that. No hamstring problems.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 3
    69 x 1
    84 x 1
    97 kg x 2 x 3
    This was pretty good, better than expected. Probably @9.

    More bench:
    69 kg x 15.
    Andy wanted as many reps as possible.

    And again, the %#¤%&&!!! stiff leg deads, 2" deficit.
    50 kg x 5
    75 x 3
    100 x 1
    125 kg x 5 x 3.
    This was fairy easy today. Maybe I picked the weight on the bar right for once.

    25.01.2018

    Light squat:
    20 kg x 5 x 5
    50 x 5
    70 x 3
    90 x 1
    108 kg x 5 x 3

    Press:
    20 kg x 5 x 2
    30 x 5
    40 x 3
    50 x 1
    60 x 1
    67 kg x 2 x 3

    More press:
    53 kg x 8 x 3

    28.01.2018

    Deads:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    125 x 1
    150 x 1
    170 x 1
    190 kg x 2 x 3.

    Medium squat:
    20 kg x 5 x 2
    50 x 5
    75 x 3
    100 x 1
    114 kg x 8 x 3.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 3
    69 x 1
    79 kg x 8 x 3

    Close grip bench:
    69 kg x 10 x 3

  3. #1093
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    Apr 2011
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    Strong presses and deads, Jan!

  4. #1094
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    Sep 2013
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    Thats good lifting Jan.

  5. #1095
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    Quote Originally Posted by codger View Post
    Strong presses and deads, Jan!
    Quote Originally Posted by 57bergstrm View Post
    Thats good lifting Jan.
    Thanks!

  6. #1096
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    30.01.2018

    Squat:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    122.5 kg x 8 x 3

    Press:
    20 kg x 5 x 2
    30 x 5
    40 x 3
    48.5 x 1
    55.5 kg x 8 x 3

    Rows:
    50 kg x 5
    75 x 3
    91 kg x 8 x 3

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 3
    70 kg x 10 x 3

    01.02.2018

    Baker Barbell Club week 57 Basic.

    Light squat:
    20 kg x 5 x 5
    50 x 5
    70 x 3
    90 x 1
    110 kg x 5 x 3
    This was easy.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 3
    69 x 1
    84 kg x 8 x 3
    One kilo up from last cycle.

    Rack pulls:
    50 kg x 5
    75 x 3
    100 x 1
    120 x 1
    140 x 1
    155 kg x 8
    140 kg x 8 x 2
    Rack pulls is useful, right? I hope they are.

    04.02.2018

    Today was medium volume day.

    I have a sore throat and I am coughing my lungs out, so this was fun! :lol:

    Squat:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    116 kg x 8 x 3.
    Not too bad, got through it all right.

    Press:
    20 kg x 5 x 2
    30 x 5
    40 x 3
    47.5 x 1
    52.5 kg x 8 x 3.
    This was easy today.

    Chins with black band:
    10 x 3.
    I don't want to talk about it.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    69 kg x 8 x 3.
    I did these instead of LTEs, since it seems my elbows hate LTEs nowadays.

    06.02.2018

    Another fun day! :lol:

    Squat:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    117 x 1
    130 kg x 5 x 3.
    The weight was all right, but my form was crap on all 3 sets. oh well.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 3
    69 x 1
    82 x 1
    93 kg x 5 x 3.
    Not too bad, heavy for me but there was never any real problem.

    Deads:
    50 kg x 5
    75 x 3
    100 x 1
    120 x 1
    140 x 1
    160 kg x 5.
    By now I was coughing my lungs out again, so I am glad that Andy only specified one set of deads this session.

    08.02.2018

    So today was light day.

    Light squat:
    20 kg x 5 x 5
    50 x 5
    70 x 3
    90 x 1
    104 kg x 5 x 3.

    Press:
    20 kg x 5 x 2
    30 x 5
    40 x 3
    51 x 1
    61 kg x 5 x 3.
    Not too bad.

    More press:
    52.5 kg x 8 x 3.
    Easy.

    Chins with black band:
    10 x 3.

  7. #1097
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    11.02.2018

    Mostly medium day.

    Paused squat, ascending sets:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    80 x 5
    90 x 5
    100 x 5
    110 x 5
    120 kg x 5.
    Two second pause.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    52.5 x 3
    65 x 1
    76 kg x 10 x 3.

    Medium deads:
    50 kg x 5
    75 x 3
    100 x 1
    125 x 1
    145 kg x 5 x 3.

    Nice easy day.

  8. #1098
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    Apr 2011
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    Gallup, New Mexico
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    You're doing some intense workouts, Jan. Andy is cruel!

  9. #1099
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    Thanks codger! Yeah well, I am told he has a plan with all this. The programming will change during the year.

  10. #1100
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    starting strength coach development program
    13.02.2018

    Squat:
    20 kg x 5 x 5
    50 x 5
    75 x 3
    100 x 1
    125 x 1
    147.5 kg x 2 x 3.
    This went rather well. I need to work on form a bit.

    Press:
    20 kg x 5 x 2
    30 x 5
    40 x 3
    50 x 1
    60 x 1
    68 kg x 2 x 3
    Not too bad.

    More press:
    53 kg x 8 x 3
    This was fairly easy.

    Chins with black band:
    8 x 4
    No comment.

    Barbell curls:
    20 kg x 5 x 2
    26 x 3
    31 x 1
    36 kg x 8 x 3.

    A good day.

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